Warmup
Core - Tabata
Strength
Every 3:00 for 6 sets:
3 back squats– Increase loading across as many sets as possible.– Percentages may range from 65-85%.
WOD
RX
AMRAP 10:
7 muscle-ups
7 devils presses (35/50 lb)–
Use two DBs.
Level2
AMRAP 10:
7 chest-to-bar pull-ups
7 ring dips
7 devil’s presses (25/35 lb)–
Use two dumbbells.
Level3
AMRAP 10:
7 ring rows
7 elevated ring push-ups
7 devil’s presses (10/15 lb)
– Use two dumbbells.
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